Omnis CrossFit Daily WOD, 4/13/2019

Omnis CrossFit – CrossFit

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Warm-up

Alternating Tabata:

1st Minute – Jump rope singles

2nd Minute – Burps

3rd Minute – Hollow body Rocks

4th Minute – Superman Rocks

x 2

Then spend 5-10 minutes on Double Unders or Triple Unders

Metcon (Time)

3 rounds for time of:

50 Double Unders

Handstand Hold, 2 mins

35 AbMat Sit-ups

The Handstand hold is an accumulated 2 minutes, not unbroken. Progressions will be available.

Metcon (No Measure)

Extra Credit:

3 Rounds for Quality:

5-10 GHD Hip and Back Extensions

Coach will demo first, these are for quality movement and not for time or speed.

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